How to Measure Strength Progress: 1RM, Submaximal Testing, and Velocity

You do not need to test your 1RM every month. Discover safe, submaximal methods to quantify true strength adaptations over time.

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True strength athletes understand that testing strength is fundamentally different from building strength. Constantly testing a 1-rep maximum places immense strain on tendons and the nervous system without providing sufficient volume to drive future gains.

The Risk of Frequent 1RM Testing

A true 1RM attempt produces significant neuromuscular fatigue that can take 7 to 14 days to fully dissipate. Grinding out maximum singles every weekend sacrifices quality training volume and sharply increases injury likelihood.

AMRAPs and Estimated 1RMs

Instead of maxing out, perform an AMRAP (As Many Reps As Possible) with clean form using a moderate weight (such as your 5RM or 8RM load). You can then plug the result into standard equations like the Epley formula: 1RM = Weight × (1 + 0.0333 × Reps). If your estimated 1RM is climbing over months, your absolute strength is undoubtedly increasing.

References

1. Jovanović, M., & Flanagan, E. P. (2014). Researched applications of velocity based strength training. Journal of Australian Strength and Conditioning, 22(2), 58-69.

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About the Author: Marcus Vance, CSCS (Senior Strength & Conditioning Editor). Marcus Vance has coached collegiate athletes, national-level powerlifters, and everyday lifters for over 14 years. Holding a Master’s degree in Exercise Science and NSCA-CSCS certification, Marcus focuses on barbell mechanics, periodization strategies, and progressive overload principles. His editorial work emphasizes evidence-based lifting protocols that balance maximum strength gains with long-term joint health.